FoodScore
0/ 100
Goodgrain· 1 cup

Chex Rice

Chex Rice earns a 'Good' FoodScore of 60/100, primarily due to its significant fortification with essential vitamins and minerals, despite its moderate sodium content.

  • This cereal is highly fortified, providing 185% DV for iron and 126% DV for zinc per 100g.
  • It contains no added sugar and zero grams of saturated or trans fat, contributing to a healthier profile.
  • With 815mg of sodium per 100g, it's important to consider this when planning daily intake.
  • As a NOVA 3 processed food, it's more processed than whole grains but not ultra-processed.
  • A 100g serving offers 7.41g of protein and 3.7g of fiber, supporting daily nutritional goals.
  • Scores +4 points above the grain category average (56/100 across 107 foods).
Fiber
3.7g
13% of Daily Value
Protein
7.41g
15% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
815mg
35% of Daily Value
+
What it brings to the table
Fiber (3.7g)+4
Protein (7.4g)+3
Micronutrients (Calcium, Iron, Phosphorus, Zinc, Vitamin A, Vitamin C, Vitamin B12, Riboflavin)+12
−
What holds it back
Sodium (815mg)-4
Processed (NOVA 3)-5

Why it scores 60

Chex Rice achieves a 'Good' FoodScore of 60 out of 100, largely driven by its impressive micronutrient fortification. It receives a substantial +12 bonus for being an excellent source of several key vitamins and minerals, including 185% of the Daily Value for iron, 126% for zinc, 206% for Vitamin A, and 232% for Vitamin B12 per 100g. The cereal also benefits from a +4 bonus for its 3.7g of fiber and a +3 bonus for its 7.41g of protein per 100g, both of which contribute to satiety and digestive health. However, its score is tempered by penalties: a -4 penalty for its high sodium content of 815mg per 100g, which is a significant portion of the daily recommended limit. Additionally, as a NOVA 3 processed food, it incurs a -5 penalty, indicating it has undergone some processing beyond minimal alteration. To achieve a higher score, a reduction in sodium would be the most impactful change.

Health benefits

What the nutrients in chex rice actually do for you, grounded in established dietary science.

Supports Red Blood Cell Formation and Energy

Chex Rice is an outstanding source of iron, providing 33.33mg per 100g, which is 185% of the Daily Value. Iron is a crucial mineral for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Adequate iron intake is essential for preventing iron-deficiency anemia, which can lead to fatigue and weakness. This makes it a valuable food for individuals needing to boost their iron intake, such as those with dietary restrictions or increased needs. However, the body's ability to absorb iron from plant sources can be enhanced by consuming it with vitamin C.

Boosts Immune Function

This cereal contributes significantly to immune system health due to its high content of zinc and vitamin C. A 100g serving provides 13.89mg of zinc (126% DV) and 25% of the Daily Value for Vitamin C. Zinc plays a vital role in immune cell development and function, while vitamin C is a well-known antioxidant that helps protect cells from damage and supports various immune responses. Including foods rich in these nutrients can help maintain a robust immune system. While fortified foods are convenient, a varied diet with whole foods is also important for overall immune support.

Contributes to Bone Health

Chex Rice is a good source of calcium, offering 370mg per 100g, which is 28% of the Daily Value. Calcium is the most abundant mineral in the body and is fundamental for building and maintaining strong bones and teeth. It also plays a role in nerve transmission, muscle function, and hormone secretion. Regular intake of calcium-rich foods is important throughout life to support bone density and reduce the risk of osteoporosis. While this cereal provides a good amount of calcium, it's important to pair it with other calcium-rich foods and vitamin D for optimal absorption and bone health.

Supports Vision and Cell Growth

This cereal is highly fortified with Vitamin A, delivering 206% of the Daily Value per 100g. Vitamin A is essential for maintaining healthy vision, especially in low light conditions, and plays a critical role in immune function, cell growth, and differentiation. It supports the health of the skin and mucous membranes, which act as barriers against infections. Including foods rich in Vitamin A can help ensure these vital bodily functions operate effectively. However, excessive intake of preformed Vitamin A from supplements should be avoided, though dietary sources are generally safe.

How to eat it

Chex Rice is a popular breakfast cereal in the US, often consumed with milk. Its neutral flavor and crisp texture make it versatile for various preparations beyond just breakfast. While it can be a quick and convenient meal, portion control is important, especially given its sodium content. It can also be incorporated into snacks or used as an ingredient in recipes.

Enjoy a controlled portion with low-fat milk and fresh fruit to add natural sweetness and extra fiber.
Use Chex Rice as a crunchy topping for yogurt parfaits or salads to add texture and fortified nutrients.
Incorporate it into homemade trail mixes or snack bars for a portable, fortified snack.
Be mindful of added sodium from other ingredients when pairing, such as salty nuts or processed meats.
Things to keep in mind

While Chex Rice is generally safe for consumption, individuals with celiac disease or gluten sensitivity should note that while it is a rice-based cereal, cross-contamination during processing can occur. Always check for a 'gluten-free' certification if this is a concern. The moderate sodium content of 815mg per 100g should be considered by individuals monitoring their sodium intake, especially those with hypertension or kidney conditions, to avoid exceeding daily recommendations. There are no other widely documented cautions for this food at normal serving sizes.

Swap suggestions
Very good
Multigrain Bread
Score85
Very good
Quaker Old Fashioned Oats
Score85
Very good
Quinoa Dry
Score85
Very good
Quinoa
Score85
Very good
Rolled oats (dry)
Score85
Very good
Shredded Wheat
Score85
Reader questions
Is Chex Rice healthy?
Chex Rice can be part of a healthy diet, especially due to its extensive fortification with essential vitamins and minerals like iron (185% DV) and zinc (126% DV) per 100g. It also contains no added sugar. However, its moderate sodium content (815mg per 100g) means it should be consumed in moderation and balanced with low-sodium foods.
Is Chex Rice good for weight loss?
Chex Rice can fit into a weight loss plan when consumed in controlled portions. It provides 7.41g of protein and 3.7g of fiber per 100g, which can contribute to satiety. However, its calorie density (370 calories per 100g) and sodium content mean mindful portioning and pairing with low-calorie, high-fiber foods like fruits are key.
Is Chex Rice ultra-processed?
Chex Rice is classified as a NOVA 3 food, meaning it is processed, but not ultra-processed. NOVA 3 foods are made by adding salt, sugar, oil, or other substances to unprocessed or minimally processed foods. Ultra-processed foods (NOVA 4) typically contain many ingredients, including food additives, and are often high in sugar, fat, and sodium.
How can I reduce the sodium when eating Chex Rice?
To reduce sodium intake when eating Chex Rice, pair it with unsalted additions like fresh fruit, plain yogurt, or unsalted nuts. You can also mix it with a lower-sodium cereal to dilute the overall sodium content per serving. Always check the labels of any accompanying foods, such as milk or plant-based beverages, for their sodium levels.
What are some good alternatives to Chex Rice?
Good alternatives to Chex Rice, especially if you're looking for lower sodium or higher fiber options, include plain rolled oats, shredded wheat cereals with no added sugar, or other whole-grain cereals that are minimally processed. Look for cereals with less than 140mg of sodium per serving and at least 3g of fiber.
Does Chex Rice contain gluten?
While Chex Rice is made from rice, which is naturally gluten-free, it is important to check the packaging for a 'gluten-free' certification if you have celiac disease or a gluten sensitivity. Without this certification, there's a possibility of cross-contamination during processing with gluten-containing grains.
Can Chex Rice be used in savory dishes?
Yes, Chex Rice's mild flavor and crisp texture make it suitable for savory applications. It can be crushed and used as a coating for baked chicken or fish, or added to meatloaf or meatballs as a binder. It can also be incorporated into savory snack mixes with spices and herbs.

Explore more

CategoryAll grains & breads →#4 in rankingFoods high in iron →#7 in rankingFoods high in zinc →#16 in rankingFoods high in vitamin B12 →#28 in rankingFoods high in calcium →GoalBest foods for anemia →GoalBest foods for hair growth →GoalBest foods for energy →Head-to-headChex Rice vs. Fiber One Original →Head-to-headChex Rice vs. PILLSBURY Cinnamon Toast Crunch →Head-to-headChex Rice vs. HOSTESS Grape-Nuts →Head-to-headChex Rice vs. QUAKER Instant Oatmeal Original →Meal ideaBest foods before a workout →

Data & references

Sources: USDA FoodData Central (Branded, fdcId 1636326)Updated 2026-04-20